07/13/2018

CrossFit Deerfield Beach – CrossFit

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Warm-up

Warm-up (No Measure)

Arm Circles

Wrist Warm-up

Toe Touches

PVC Pass Throughs

PVC Squat Jumps

Kips

PVC Complex 1 – Hang Power Clean

Metcon

Metcon (AMRAP – Rounds)

“Friday the 13th”

3 Rounds – EMOM:

13 Wall Balls 14/20

13 Hang Power Cleans 55/75

13 Burpees

13 Push Jerks 55/75

13 V-Ups

Rest one minute

*17:00 running clock. Rx = all movements in the entire round performed unbroken as well as at the prescribed weights and standards.*